Moving with Joy {#heyburpees!}

HE skinny

By Candice Clem

As the school year starts up, there are so many things to do, so many things that we want to do, and so many things that already have our time.  Adding exercise and healthy eating can in itself seem like too big of a mountain to climb or just another grueling thing to check off our to-do list.

Is exercise a burden for you right now?  That’s okay.  There has been other things that have taken priority and the grace of Jesus extends to our lack of movement.  But I want to invite you to join us in a shift in how we look at exercise. This isn’t a challenge to lose 30 pounds or only eat non-processed foods.  The challenge is to move with joy.  To dance and sing to your favorite song, swing your kids around,  climb up the playground with your babies, or go for a leisurely walk with a friend.

Moving whichever way that blesses you and blesses God. 


September HelloExercise Challenge

If you are looking for a challenge this month, we have a 3 days a week Burpee Challenge that will get your heart pumpin’ and endorphins kickin’.  This challenge is adaptable to any fitness level and has modifications and progressions to fit your need (see video below.)  Please get the OK from your doctor before starting any physical activity.

First, you’ll need to pick beginner, intermediate or advanced.  You can switch between levels as you see necessary during the week.

  • Beginner – 30 seconds of work, 60 seconds of rest  (this is one round)
  • Intermediate – 30 seconds of work, 30 seconds of rest (this is one round)
  • Advanced – 30 seconds of work, 15 seconds of rest (this is one round)

Next, you’ll need to pick your variation of the burpee (see video below.)  You’ll want to pick one that you can do without compromising safety and your form.  Again, like the levels, you can switch between variations as necessary during the week and as you get stronger.

Each burpee day on the HelloExercise tracker will have the number of rounds to do.  If possible, you want to go right into the next round without additional rest, but if you need the rest, please take it!

The quality of movement is always more important than quantity of movement.  Exercising without proper form increases the risk of injury so you can avoid this by training smart!  Remember to level down if necessary and modify the burpee to the one that works best for you.

I hope you can join us for our September challenge and start using exercise as an aid and an outlet.  (Relieving stress, having “me” time, strengthening our bodies, strengthen our minds, practicing discipline, helping in depression, using our exercise as a chance to worship God, etc.)

We want to see your process, your smiles, your sweat and even your tears!  Share with us on Twitter or Instagram using #HelloExercise and #HeyBurpees

Will you be joining us for #HeyBurpees?  Say a quick “Hey!” in the comments if you are.

Also, is there something fun you want to try this month? Swimming?  Skipping?  Soccer?  Playing tag?  Burpee challenge with a friend?

Screen Shot 2013-08-18 at 10.17.46 PMLooking for the free tracker? It is available to all blog subscribers. You can sign up to have blog posts sent to your inbox here.

Candice Clem
Candice is a sinner saved by grace, married to John, has two young boys, a little girl in heaven, and is blessed with friends that love her despite her rough edges. She is a certified kettlebell instructor and nutrition consultant working with women of all ages specializing in prenatal/postnatal exercise and fat loss nutrition. She writes about fitness, nutrition, body image and weird things at, and welcomes stalking and snooping on Twitter and Instagram.
Candice Clem
Candice Clem


  1. Christina says:

    I’ll be joining you for the September burpee challenge! Back in the day (i.e. before my two kids), I was doing full burpees, but I’ll definitely be starting with a modified version this time and hopefully be able to work up to full burpees again by the end of the month. Looking forward to it!

  2. Hi I will be joining this September Challenge. I never tried burpees so this will be challenging. Looking forward to start.
    Helloexercise ☺

  3. Kathy Litton says:

    Hellomornings!! As a long time exercise freak and lover of all things athletic let me say that while Burpees are nearly the perfect exercise I DESPISE them. (being 56 has something to do with that–core is NOT getting any stronger each day…..) BUT like eating my peas they must be done even if they look and feel painful.

  4. Hey!! I would like to join the burpee challenge

  5. I am on it! :) But where is the tracker???

  6. I’m in!!

  7. I think I’ll go for it!

  8. I’m in! Definitely at the beginners level- but I’m in!!!

  9. Count me in…love this challenge…burpees are the perfect exercise…love having a group to do them with :)

    • Candice Clem says:

      Thanks RisaAnn! Glad you’re joining us. I feel the same way, challenges are always more fun with friends

  10. This is the one exercise I absolutely dislike the most. Maybe this is exactly what I need?

    • Candice Clem says:

      Yes! Train smart! Can’t wait to see your progress! Dont’ forget to share with us! #helloexercise #heyburpees

  11. Im in, starting at a modified stage, but hoping to progress:-)

  12. I LOVE how many modifications you showed. I haven’t seen it simplified this far, and I think it makes burpees accessible to so many more people. (Ahem. Like me.)

    Thanks, Candice!

    • Candice Clem says:

      Thanks for saying that! That was the goal — to make it accessible to more people. Glad you’re joining us, Lauren!

  13. Hey, I KNOW I can do the beginner level. I can probably do the intermediate, but Lord only knows how I would feel the next day, so I better play it safe!

    • Candice Clem says:

      Hi Amanda! Yes, train smart! You can change levels and the amount of time you rest, so if you ever need to level down, your body will tell you :) Let us know how it goes! #helloexercise

  14. How fun! (Well, fun, is relative of course. *wink*)

  15. Bridget K says:

    Love the video! Thanks for sharing and posting. I’m in for the September challenge.
    Going for Intermediate this week; plan to bump up to Advanced next. Go with JOY! :)

  16. Noreen M. says:

    I’m in! Beginner level, but I’m going to add it to my Hello Mornings routine. Tracker is already printed and I’m ready to go!

  17. Alright, I think I’m in! I’ve done HelloMornings for a while now but have never been very successful on the exercise portion. This looks like a good place for me to start :)

  18. Please count me in I am loving burpees now that I can do at least 10 full ones per session (in between timed jumping jacks) Very much looking forward to the challenge!

  19. Yes, I am “in”!! I like burpees because I can feel them in all of my torso. And since I’m just getting started back into exercise, this is perfect for me.

  20. I’m in. Thanks for the plan.

  21. I’m in! I’ll be starting slow though!!

  22. I am in!

  23. I definitely a beginner, so I’m very thankful for the modified versions. I printed my calendar and did them this morning, along with my 4yo who did a very modified kid version of burpees. haha! :p

  24. Ok, I’m in. I’m doing the middle level, but with a pushup. I got my toddler to do one with me, but the kids scattered after that. :)

    • Candice Clem says:

      That’s the cutest thing ever! I’m glad you found a version that works for you! Let us know how it goes using the hashtags!

  25. Hey! This sounds interesting)) I will join you

  26. I do the morning Challenge already. I was just getting back to running (as my exercise part) and starting a C25K program. I LOVED it. Then I found out I was pregnant … so now I am not sure I should keep up with the running (especially since I had only started it just a few weeks beforehand). Anyone have any thoughts? I have done “burpees” before but did not know that name.

    • Candice Clem says:

      Hi Krista,

      I’m sorry it’s taken me so long to see this! How is your pregnancy going? If you haven’t kept running, I would encourage you to walk and/or swim and (if you’re feeling comfortable,) bodyweight exercises with modifications. The most important part is that you still continue to engage your core while you move. Just make sure you don’t bear down what so ever, though! Think of pulling your cervix up instead of letting it go down. Let me know how it goes.

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